Helen
Three rounds of a 400m run, kettlebell swings, and pull-ups — a running-based interval piece that tests grip and shoulder endurance on top of aerobic capacity.
- 400 mRun
- 21Kettlebell Swings(1.5 pood)
- 12Pull Ups
Movements in this workout
Scaling
Scaled
35/26 lb kettlebell; banded or jumping pull-ups. Keep the runs — they are the engine test. Target under 15 minutes.
Beginner
200-300m runs or a 500m row substitute, 26/18 lb Russian swings, ring rows. Three even-paced rounds beat two fast ones and a walk.
The story
Three rounds pairing a run with kettlebell swings and pull-ups — the archetypal light triplet. The run keeps the heart rate high enough that the 'easy' gymnastics and kettlebell work stop being easy. A benchmark for pacing discipline: the athletes with the best times are rarely the ones who sprint the first 400m. Part of CrossFit's original 'Girls' benchmark series — named workouts introduced by founder Greg Glassman starting in 2003, on the logic that anything that leaves you flat on your back deserves a name like a storm. They serve as repeatable fitness tests: revisit one every few months and the clock tells you whether you're fitter. First posted to CrossFit.com on 2003-08-09.
First posted 2003-08-09
More The Girls
Structured data from the WodWiz Open WOD Database (CC BY 4.0).